Every 2 minutes x 5
Bench Press
1-1-1-1-1
80/85/90/90/90%
Every 2 minutes x 4
Jerk (push or split) 3-3-3-3 60-80% depends on how you feel.
WOD Every 2 minutes for 20 minutes
Alternate
A. 4 pistols each leg *scale to box steps and
50 doubles/ 100 singles
B. Complex: 3 Hang power clean +
5 front squat + 7 Deadlifts @65% of
power clean max
*scale the volume of this workout if needed to where you are getting some rest. :30
*Post WOD Optional auxilary moves
3 rounds not for time
10 bent over barbell rows
20 hollow rocks
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